There will always be risk factors we can’t change — genetics & health conditions, age, the action of others. But we can control other risk factors, such as what we put in our bodies, how much exercise & sleep we get, and how we manage stress. Taking little steps eventually takes us further. And every little step we take toward a healthier lifestyle will help us live our lives to their fullest & longest.

You may have seen or heard the phrase “heart healthy” commonly used in the media, magazines, or even when speaking with a friend or loved one. But what exactly is a heart-healthy lifestyle?

During the bright, eventful summer months especially, it’s an ideal time to consider transitioning to a weight maintenance diet mindset for several reasons. We’ll discuss these reasons, what exactly we mean by a ‘weight maintenance diet mindset’, and the details of pursuing a maintenance diet, in this blog.

Staying informed and reading the labels can help individuals make good dietary choices, and replace unhealthy fats (Especially trans) with healthy unsaturated fats. This can help lower cholesterol levels and reduce your risk of heart disease.

If you’re wondering what the best meal frequency is… stop. Stop looking for “the best”. Everyone wants “the best” diet, “the best” workout, “the best” meal plan, ect… There is no “best”. Because the only true “best” meal frequency (and plan, overall) is the one you can stick to consistently over the long haul.

We are excited to introduce you to our newest team member -- Ryan Zehr. Over the past year, Ryan has gained tremendous experience undergoing his own health & fitness journey (losing over 50 pounds himself and gaining priceless knowledge, skills, and all-around fortitude). He did this while earning credentials both as a Certified Personal Trainer and Nutrition Coach under Precision Nutrition, to optimally position himself to help others. Read on to learn more about Ryan's inspiring story.

Hunger is – unfortunately – a normal part of being in a calorie deficit. But you shouldn’t be starving, nor should you be constantly thinking about food or when your next meal is going to be. Considering this, and as we know hunger can be a challenge for many eating in a calorie deficit for weight loss, today we’ll go over a handful of easy-to-implement strategies to help keep hunger to a minimum.

To keep the prep as simple and hassle free as possible, these are the basic steps I recommend taking to prepare meal salads. The most important thing is that you have fun with this meal prep method, while also using it to your advantage to use up the random things in your kitchen that you’ve been hanging onto for  a while and aren’t sure what to do with. I love meal salads (and honestly make them at most opportunities!) as they tend to look like they took a good deal of effort, but really require ~20 minutes of kitchen time and little to no cooking. Who doesn't love that?!

Whether spending time with your friends or family - or going it solo - the spring offers a great chance for us to stay busy outdoors, and keep up with our health and fitness goals. Not to mention, the major positive impact taking it outdoor has on our mental health, sleep, and stress levels. The benefits are just too far reaching not to explore.

Consistently practicing good health habits - like the ones covered in this blog - can help stop the spread of germs and prevent you from getting sick.